1) WARM-UP:

Stretch

Mobility: Band Hip 2 x 15 sec, Wall Squats x 10

2 Rounds:

10 PVC Thruster

10 x PVC Good Morning

100m Run

2) STRENGTH: Alt. EMOM 12

BB Shoulder Press x 4 (build in weight)

DB Row x 8

DB Bulgarian Squat x 4 each

3) METCON: “Kelly”

Partner or Individual

5 RFT:

400m Run (Partner: together)

30 x Box Jumps @24/20” (scaled Step-ups)

30 x Wall Ball @20/14 (scaled 14/10)

*Rx+ only if doing as partner: 30/24” Box Jumps, 30/20 on Wall Ball